Dumbbell Seated Bent Arm Lateral Raise To Triceps

Muscles worked

Setup

1. Sit upright on an incline bench set to a 90-degree angle with your feet flat on the floor for stability.
2. Hold a dumbbell in each hand with a neutral grip (palms facing your body).
3. Bend your elbows to a 90-degree angle, keeping your upper arms tucked against your ribs and dumbbells in front of your torso.

How to do it

1. Exhale as you raise your elbows out to the sides until your upper arms are parallel to the floor, maintaining the 90-degree bend in your elbows.
2. At the top of the lateral raise, keep your upper arms stationary and extend your forearms outward until your arms are fully straight.
3. Inhale as you bend your elbows back to the 90-degree position, then lower your arms back to the starting position in a controlled manner.
4. Maintain a controlled 2-1-2 tempo (2 seconds to raise/extend, 1 second peak contraction, 2 seconds to return).

Form checklist

• Keep your wrists stacked directly over your elbows during the lateral raise portion.
• Avoid shrugging your shoulders toward your ears; keep your shoulder blades pulled down and back.
• Ensure your upper arms remain parallel to the floor and do not drop during the triceps extension phase.
• Maintain a braced core and keep your back flat against the bench to prevent arching.

Pro tips

• Focus on leading the lateral raise with your elbows rather than your hands to maximize medial deltoid recruitment.
• Squeeze your triceps forcefully at the point of full extension to ensure maximum muscle fiber activation.
• Imagine you are 'unfolding' your arms at the top of the raise to maintain tension on the shoulders.

Make it harder

• Incorporate a 3-second isometric hold at the point of full triceps extension on every repetition.
• Perform the exercise on a slight incline (75-80 degrees) to increase the demand on the anterior deltoids and core.

Frequently asked

What muscles does the dumbbell seated bent arm lateral raise to triceps work?

The dumbbell seated bent arm lateral raise to triceps primarily targets the deltoids and triceps, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the dumbbell seated bent arm lateral raise to triceps?

The dumbbell seated bent arm lateral raise to triceps uses dumbbell.

Is the dumbbell seated bent arm lateral raise to triceps good for beginners?

The dumbbell seated bent arm lateral raise to triceps is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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